Big Boys and Little Miss’

Before I went to sleep last night there was only one thing I was sure of… that when I woke up it would be Wednesday and the forecast called for pain!!! (that phrase is trademarked by John Hill the coach at Bellevue High)

The good news… I was right, the bad news… boy was I right! Big crew again this morning in fact the was the first multi-gender Workout Wednesday (if you don’t count when one of the guys wimps out and acts like a little girl). We had AAA making what is not to be referred to as a comeback and new to the crew J. Murphy (american).

Murphy rode to the workout with Sascha and me and asked “how fast the tempo run was?” You’ve just gotta love the innocence of youth- Silly girl the pace of the tempo run depends on the other stuff that surrounds it… Yes indeed and here is what Astro handed us for today:

the sixties were supposed to b faster on every set and the course was a lot of up and down and tight turns. Paul basically feels like I need to start getting ready for the course in Berlin which has a bunch of 180 degree turns which i need to be able to take without losing my rhythm or tearing my hamstring in half. he is right about both, rhythm was hard to find and maintain in the second loop and each big turn was tough… I also need to hit the weight room as my hammy and aductor are effed.

So team started together and James helped out on the 60/60’s set one and then we separated to do our own things over the 17min… I felt great and then the 2nd set of 60/60 broke me going into the last 17minute section… wow… I started flat on pavement… hit the 180, changed to dirt, then went uphill for 7 minutes… just brutal…. and it was hot.

All and all it was a good effort since i have not taken a short day in a while shortest run this week was 10miles….

anyway.. back to work… tomorrow a blog about what running home is a ll about